"I don’t want a nice butt!"
Said no one ever.
When it comes to a nice butt, the issue isn’t whether you want one or not, it’s how to get one. Well, the winning formula is not a centuries old mystery nor is it locked up beneath the earth’s surface in an impenetrable vault at Fort Knox. In fact, it’s fairly straightforward, or rather backwards, for the sake of its key function.
Our buttocks are made up of three muscles known as the gluteal muscles. The largest of the three is the gluteus maximus. These muscles rotate and abduct and extend the hip.
As long as you understand some basics of kinesiology, finding the right exercises to shape and lift the rear end is easy. For example, movements that extend the hip from a flexed position like squats, lunges and deadlifts engage the gluteus maximus. Other exercises include resistance band walking, side-lying clams, single-leg hip thrusts and single-leg Romanian deadlifts.
My top two exercises for getting the job done are squats and deadlifts because of the impact they have on the metabolism. Basically, these exercises tone the butt, but they also trigger hormones that have a torch-burning effect on fat tissue, while at the same time increasing muscle mass throughout the body and increasing your resting metabolic rate. In short, these two exercises are arguably the best movements to get the biggest bang for your butt.
Now that we’ve covered the basics, here is my formula for getting the butt you’ve always wanted: Perform 3-5 sets of squats and lunges two times per week. Make sure to use enough weight to fatigue the muscle after 10-15 repetitions. However, do not sacrifice proper form for extra weight or extra sets. Finally, follow a diet that is designed for optimal muscle growth and avoid sitting for more than three hours per day; prolonged periods of sitting can cause gluteal muscle to atrophy and give you a flat butt.
Follow these simple steps yet major keys and get that round Jennifer Lopez or Serena Williams-esque booty you’ve been dreaming of in no time at all -- and without going under the knife.